The coach, the myth, the legend – Jen Rada on the rings

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Shoulder, elbow, and wrist mobility are tied together and a good overhead position is not possible if you are missing range in any joint from the hand to the shoulder

First today – “Bird Dog” Test as shown in the video – can you get your arm to the overhead position without breaking extension of the elbow and wrist?

Warmup:

500M Row then:

10 Barbell Overhead Squats

15 sec handstand hold

Tack and stretch with single or double LAX ball on lateral forearm – 2 minutes per arm

Anchored wrist stretch on floor with bands – 30 sec stretch each hand

Banded shoulder stretch – turn wrist over and stretch – 30 sec each arm

Double LAX ball – Thoracic spine mobilization – 3 positions, 10 arm passes per position

10 Barbell Overhead Squats

15 sec handstand hold

Conditioning:

16 minutes – EOM

Even Minutes – Snatch grip deadlift – 155/105 (Int: 115/75, Beg: 75/55)

Odd Minutes – 12 Toes to Bar (Int: TTB progression, Beg: Abmat Situps)

Cool Down:

1) Butterfly stretch – 1 minute hold

2) 5 x spider man stretch each leg – 10 sec hold each position

3) 2 handed anchored frog position – 30 sec total

4) Row 400M easy